I decided I should share one of my favorite mini-workouts. It first caught my attention because it only took 15 minutes, but also because my arms are such a trouble spot. I have been mixing this little gem in with my workouts for about 4 years now (off and on of course), and it always gives me good results.
On the exercises that use weights keep it light, 3 to 5 pounds. Here you go!
3 minutes of half plank - elbows directly under shoulders, palms flat on the ground. You will really feel it in your stomach muscles but it works the stabilizer muscles in the arms as well. Hold the position for as long as you can before resting, then get in to the position again for as long as you can. Repeat for the full 3 minutes.
4 minutes of push-ups - I do the classic "girl" version. Do a set of 10, rest, set of 10, repeat for 4 minutes. As you get better your rest times should get shorter.
4 minutes of triceps work - Laying on your back with knees slightly bent, hold weights up over shoulders, palms facing in. Lower weights so hands are near your ears, keeping elbows pointed toward ceiling. Do this in sets of 10, with rest in between.
2 minutes of arm raises - Standing with weights at your sides. Keep arms straight as you lift them up to shoulder level, and lower slowly. Try not to have tension in your neck, and keep your knees and elbows "soft". Sets of 10, resting in between.
2 minutes of bicep curls - Standing with arms at your side, palms facing forward. Curl the weights slowly up and down in sets of 10. It helps to bring your elbows slightly forward.
Enjoy you newly tones arms!
3 minutes of half plank - elbows directly under shoulders, palms flat on the ground. You will really feel it in your stomach muscles but it works the stabilizer muscles in the arms as well. Hold the position for as long as you can before resting, then get in to the position again for as long as you can. Repeat for the full 3 minutes.
4 minutes of push-ups - I do the classic "girl" version. Do a set of 10, rest, set of 10, repeat for 4 minutes. As you get better your rest times should get shorter.4 minutes of triceps work - Laying on your back with knees slightly bent, hold weights up over shoulders, palms facing in. Lower weights so hands are near your ears, keeping elbows pointed toward ceiling. Do this in sets of 10, with rest in between.2 minutes of arm raises - Standing with weights at your sides. Keep arms straight as you lift them up to shoulder level, and lower slowly. Try not to have tension in your neck, and keep your knees and elbows "soft". Sets of 10, resting in between.2 minutes of bicep curls - Standing with arms at your side, palms facing forward. Curl the weights slowly up and down in sets of 10. It helps to bring your elbows slightly forward.Enjoy you newly tones arms!
2 comments:
Where do you get all this energy! I'm tired just reading and looking at the pictures! You're amazing! :)
The arm are trouble spots for me too. I cheat and count baby lifting as my exercise. ;)
Baby lifting is definitely exercise!
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